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Friday, July 2nd 2021

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press

B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch

C. Specific
1 set
3 Bent over rows
5 Cal Row
3 x one of the following complexes:
Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated

Gymnastics
Metcon (AMRAP – Reps)
EMOM 15minutes
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Ring Muscle-ups

Score: Total reps

Scaling options
Beginner
EMOM 15
1- 5 Bent over Row @2.0.X.1
2- 5 Cal Row
3- 3-5 Ring rows + 3-5 Box dips

Intermediate
EMOM 15
1- 5 Bent over Row @AHAP
2- 8 Cal Row Sprint
3- 3-5 Box supported ring mu
3-5 CTB + 3-5 Ring dips

COMP
2-3 x EMOM 6
Min 1,4: 5 Bent over Row @AHAP
Min 2,5: 6 Cal Ski Sprint
Min 3,6: 3-5 Ring Muscle-ups
Rest 3 minutes between each EMOM

Metcon
Metcon (Time)
4 rounds
20 Wall Balls 20/14lbs
10 Power Snatch 95/65lbs

KG:
9/6
43/30
Score: Time
TC: 12mins

Scaling options
Beginner
4 rounds
20 Wall Balls @light
10 Power Snatch @light

Intermediate
4 rounds
15-20 Wall Balls @20/14
10 Power Snatch @75/55

COMP
As written

Extra Accessory
Metcon
Rotator cuff drop and catch

3 x 10/side
Rest as needed between sets
FOR QUALITY